The beginner's guide to being a healthy, happy vegetarian

If you're thinking of giving up meat, whatever the reason you've decided to become a vegetarian, a diet without meat or fish can be healthy. You just need to make sure you still get all your key nutrients and don't fall into any classic vegetarian traps. Nutritionist and author of Healthy Eating Carina Norris shares her expert tips on what to eat and when to be a healthy, happy vegetarian:

Macronutrients

Macronutrients are types of foods that are required in large amounts for healthy growth and development, including, carbs, fats and proteins:

• Protein

• Starchy carbohydrates

Starchy carbohydrates are the body's best energy sources. Get them from wholegrains, such as wholemeal bread, brown pasta, buckwheat, bulgur, and oats.

• Unsaturated fats

Unsaturated fats are a secondary energy source and are needed for building cell membranes, brain function, and for the absorption of fat-soluble vitamins (A, D, E and K). You can get them from oils (especially olive and flaxseed oil), nuts and seeds, and avocados.

Micronutrients

Micronutrients are types of foods we only need in small amounts, for example vitamins and minerals. Some micronutrients can be more of a problem for vegetarians, since their main sources are from meat and fish. But there are vegetarian sources for everything you need if you know where to look.

• Iron

Iron is needed for healthy red blood cells and to ferry oxygen around the body. It is especially important for children, teenagers and women. Low iron stores can lead to anaemia. Vegetarian sources include egg yolks, pulses, dried fruit (especially apricots), green leafy vegetables, and fortified breakfast cereals.

Vegetarian iron is harder for the body to take in than 'animal' iron, but you can boost its absorption by eating foods rich in vitamin C at the same time as your meal. This could include tomatoes, peppers, fruit, or you could drink orange juice with your meal.

• Zinc

Zinc supports the immune system and is important for reproductive health. Vegetarians get it from seeds (especially pumpkin seeds) and nuts, green leafy vegetables, pulses and wholegrains.

• Vitamin B12

To get the best from your health, aim to include the following in your diet every day:

✔️At least 5 servings of fruit and vegetables.✔️3-4 servings of starchy carbohydrate foods - wholemeal is best.✔️2-3 servings of protein, such as pulses, nuts and seeds.✔️2-3 servings of dairy, cheese or eggs (try to make at least two dairy).✔️A small amount of vegetable oil, spread or butter.✔️ A type of food fortified with vitamin B12, such as yeast extract.

This is needed for metabolism and to prevent Vitamin B12 anaemia. Vegetarians can get it from eggs and dairy products, yeast extract, fortified soya milk and breakfast cereals. The 'friendly bacteria' in our digestive system also produces small amounts.

• Omega-3

Omega-3 fatty acids are healthy fats that lower your levels of the 'bad' kind of cholesterol, reducing your heart disease and stroke risk. They're also important for developing brain function for an unborn baby, so are vital for pregnant women.

The body's preferred forms of Omega-3s are the kind you get from fish. But vegetarians can get them from seeds (especially flaxseeds), or vegetarian supplements sourced from micro-algae, which are the same kinds of omegas as those from fish.

Avoid the vegetarian traps

As a vegetarian it's easy to fall into the following traps, so keep a note of what to eat, and what to avoid:

• Eat a varied and balanced diet

Many new vegetarians fall into the habit of eating the same foods day in and day out. You need to eat a wide variety of foods to avoid missing out on vital nutrients.

• Don't rely on carbs

Bread and pasta are good sources of starchy carbohydrates, but they can fill you up before you get all of the other nutrients you need.

• Resist too much cheese

Cheese is a good source of protein and calcium, but it's also high in fat (especially saturated fat) and salt. Limit cheese to small quantities of a vegetarian cheese you like, which will be made from milk with vegetarian rennet (non-vegetarian cheeses are made from animal rennet). Vegan cheese is a cheese substitute made from ingredients including soya protein and vegetable oil.

• Sidestep processed food

Just because a convenience food or ready meal is labelled 'suitable for vegetarians', doesn't mean it's healthy. It can still be high in fat, salt, sugar and additives, so eat in moderation.

• Don't rely on fast food

Chips, crisps and vegetarian pizza are all suitable for vegetarians – but they are generally high in fat, and when eaten in large quantities, won't be good for your waistline.

We earn a commission for products purchased through some links in this article.

Do vegetarians need supplements?

Vegetarians can get all the nutrients they need from a healthy, balanced vegetarian diet. But a good multi-vitamin with added minerals, which is suitable for vegetarians, can act as a safety net for times when your diet isn't what it should be.

A vegetarian omega-3 supplement is also a good idea, particularly if you don't eat fish as the plant-omegas you get from seeds aren't as easy for the body to absorb as animal-source equivalents. It's very difficult to get enough omegas from even a really healthy diet.

Never rely on supplements alone – if you're taking too much or taking lots of different ones, it can cause harmful effects. Read the label on the bottle and check with your GP, pharmacist or dietician if you have any questions or concerns.

NetDoctor, part of the Hearst UK wellbeing network
Netdoctor participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.